You can make yourself fit and fresh if you workout only 30 minutes per day. No matter how busy you are, fitness routines for a short time in a day make you able to prioritize your health and live a healthy life. However, you don’t need be worry about expensive equipment as these fitness workouts can be done easily at home with few equipment.
So, if you are busy in your personal or professional life try to do some exercises for successful and satisfying life. It will help you maintain your fitness level despite leading a hectic life. In this guide, learn about fitness routines for busy lifestyles.
Top Fitness Routines For Everyday Life
The details of these routines are given below:
1 – Hight-Intensity Interval Training
High-intensity interval Training, also known as HIIT, is a great fitness routine you can follow to live a healthy lifestyle. It involves performing multiple exercises over short time intervals. The exercises are more cardio-based rather than lifting. It is a quick workout routine that can be completed in less than half an hour.
It is a unisexual exercise meaning both males and females can perform it for health benefits. Another specialty of this routine is that it is customizable according to a person’s requirements.
General session:
- Jump squats (30 seconds)
- Push-ups (30 seconds)
- Mountain Climbs (30 seconds)
- High Knees (30 seconds)
- Rest (30 seconds)
Repeat these exercises 3 to 5 times and finish a quick yet effective workout.
2 – Quick Running Session
Workouts do not have to be intense. If you live a busy life, having a quick running session for a few minutes is enough to stay fit. It does not involve a lot of effort but you have to be punctual bout it. It’s also time-efficient and energizes your body with just a few minutes of running. Also, there’s no need for any workout equipment to implement the routine and you can even perform it in your backyard.
General session:
- Warm-up jog (3 to 4 minutes).
- Main running session (10-12 minutes).
- Interval (3 minutes)
- Secondary running session (8-10 minutes)
- Cool down (4-5 minutes)
Try to apply this routine first thing in the morning for the best benefits.
3 – Stretch and Strength
If you really do not have time for exercise and want to perform a very quick exercise, try out the stretch and strength routine. It is a great exercise that only takes around 10 minutes to complete. It focuses on giving the body a stretch to improve blood circulation and kickstart the day.
Good blood circulation results in a boost in mood and happiness which helps spend a successful day. This exercise is beneficial for both men and women and can be performed at night and in the morning as well.
General session:
- Downward dog to plank flow (1 minute)
- Cat-cow stretch (1 minute)
- Standing lunges (10 reps per leg)
- Side planks (30 seconds on each side)
4 – Full-Body Circuit Training
Many people need a fitness routine that is perfect to follow for a long time without an issue. The full-body circuit training is one of these routines. It is based on the idea of performing a series of exercises in a circuit with minimal time periods. Minimal time intervals make it feel like you’re working out constantly.
It is a perfect workout that focuses on almost every main aspect of your physical health. It builds stamina, gives the body good strength, and keeps your mood fresh as well. Since it focuses on the whole body, it is possible to follow this routine for weeks and months without making any changes to it.
General session:
- Push-ups
- Bodyweight squats (15 reps)
- Dumbbell shoulder press (12 reps)
- Deadlifts with weights (12 reps)
- Mountain climbers (30 seconds)
Repeat these exercises with low time intervals to build a workout circle.
5 – Desk Workout
Desk workout is another useful and quick technique to keep yourself fit even during these busy days. It’s perfect for people who want to make their upper bodies stronger. It mainly involves working on the arms and shoulders.
This fitness exercise is a great pick for building muscle endurance and increasing upper-body strength. It’s not necessary to perform it every day. You can switch it with different other exercises and perform it 2 or 3 times a week.
General session:
- Shoulder shrugs (10 to 15 reps)
- Desk pushups (10 to 12 reps)
- Desk dips (10 to 12 times)
- Desk front raises (12 to 15 times)
6 – Core Crusher
The core crusher practice is a great option for anybody looking to reduce belly fat and increase their abs. It involves doing a vigorous exercise program that strengthens your core, which also helps to correct your posture.
Also, if you participate in any sports, performing this exercise helps with avoiding injuries as well. It is a decent routine for people who want to have a lean and slim body and do not have much time to focus on complex core exercises.
General session:
- Plank (1 minute)
- Bicycle crunches (30 seconds)
- Side planks (30 seconds on each side)
- Leg raises (15 reps)
- Flutter kicks (30 seconds)
7 – Backyard Bootcamp
The goal of Backyard Bootcamp, a fantastic fitness routine, is to develop physical strength and endurance via rigorous exercise. It involves working out to maintain brain function and enhance cardiovascular health.
The workout is not time-consuming, despite its intensity. If your backyard isn’t available, you may do it in any public park or open area. Just make sure there’s enough space to make quick sprints for a few meters.
General session:
- Sprints (30 seconds)
- Push-ups (12 reps)
- Bodyweight squats (15 reps)
- Jumping jacks (1 minute)
- Plank (30 seconds)
8 – Lower Body Burn
The lower body burn exercise is an option for those who wish to burn fat in their lower bodies. It tones and strengthens the muscles in the lower body, including the quadriceps, glutes, and hamstrings. In addition to improving general mobility, it is the ideal program for strengthening these body components. People typically avoid working on their legs and other lower body parts.
However, you should avoid making that mistake and include this workout in your weekly schedule at least twice. Although it may look intense, performing these reps becomes easier with time.
General session:
- Squats (15 reps)
- Lunges (12 reps each leg)
- Step-ups (12 reps per leg)
- Calf raises (20 reps)
9 – Kettlebell Power Workout
If you want to work on your overall body strength, try performing a kettlebell power workout. In case you don’t know, the kettlebell is a form of free weight built in the form of a kettle. It has a handle on it which is used to grip the weight and perform workouts.
This fitness routine can be shaped in different ways according to the body’s needs. People perform this routine in order to increase their body strength and improve core stability.
General session:
- Kettlebell Swings (20 reps)
- Clean and Press (8-10 reps)
- Goblet Squats (15 reps)
- Snatch (10 reps per side)
- Lunges (12 reps per leg)
10 – Quick Kickboxing Session
People who are interested in intense sports exercises can try out a quick kickboxing session to stay fit in their busy lives. It is one of the simplest exercises that you can perform even in your backyard or garage. It usually involves a punching bag or a boxing dummy. Since it’s not a general workout, proper kickboxing knowledge is required to perform this exercise. Otherwise, you might injure yourself during the process. If you have a know-how of kickboxing, try having a quick session of ten to fifteen minutes of kickboxing session at home to feel energized.
General session:
It does not require following a session.
11 – Swimming
Swimming is a great outdoor activity for people who have a swimming pool at their place. It’s an effective and relaxing alternative to a workout which helps burn calories. When you swim, the whole body is engaged meaning each part is affected by the exercise. Also, it’s a great way to refresh whether performed at night or at the start of the day. Besides improving cardiovascular health, swimming helps with improving mental health as well. You also do not have to follow any strict guidelines to perform this fitness session.
General session:
It does not require following a session.
12 – CrossFit
Last but not least, CrossFit is another amazing workout session you should try out on your busy days. It is a combination of exercises focused on weightlifting and gymnastics. It basically mimics real-life activities like pushing, lifting, pulling, etc.
So, performing these exercises helps become better and everyday activities as well. Besides that, it also helps build muscle strength and have a strong body core. If you’re usually involved in performing physical activities at your job such as at a construction site, doing this routine will help you avoid body injuries as well.
General session:
- Burpees (15 reps)
- Wall Balls (20 reps)
- Deadlifts (10 reps)
- Box Jumps (12 reps)
- Push Press (8-10 reps)
- Pull-Ups (10 reps)
- Double-Unders (30 reps)
Sum Up
Our lives have become a lot busier and we rarely find time to work out. Still, focusing on getting in the fittest condition is important for every human being. So, it is necessary to dedicate a few minutes to exercise daily.
There are several routines that do not demand a lot of time and are still perfect for having a fit body. Following these tips will give you the energy to spend the days in a good mood and perform better in every area of life.
